This issue of the HP SIRCuit has been particularly fun to
create and to read. The feeling is one of engagement,
and the editorial and creative teams as well as the
sport community have been submitting fresh content,
new approaches to learning and eye catching design
ideas to enhance the publication. The feature articles
have blossomed into feature topics and additional
perspectives, interviews with coaches, research
articles and videos now energize the topics. The
timing couldn’t be better as we launch this publication
to coincide with the very successful SPIN Conference
(SPort INnovation) being held in Calgary this month.
We hope you enjoy learning more about Vitamin
D, we know it’s in the news all the time, but actually
digging in to find out why we and our athletes need it
was quite enlightening. Similarly, our sports are being
challenged to come up with innovative new ways to
advance performance and in this issue new technology
for trampolining and trampolining’s application to other
sports is highlighted.

Of course, the cover photo of Tessa Virtue and Scott
Moir speaks volumes as we are thrilled to put the
spotlight on Tessa and Scott for our athlete focus. Their
energy and passion remind us of why we work better
as a team and never stop pushing until we achieve our
goals. This athlete feature builds off an exploration of
the dilemma of who, how, when and where statistics
are being used and how they are opening up a plethora
of new opportunities and questions.

Debra Gassewitz

President & CEO - SIRC

There is so much more in this issue, we’re thrilled
to have coaches submitting questions and our sport
science teams sharing the latest advancements.
We’ve always said this is your publication, so thank
you for your help and we welcome your input on future
‘burning issues’ which the high performance sport
community would like to find out more about. Enjoy
learning from each other!

Jon Kolb, PhD

Jon and Debra

Director, Sport Science,
Medicine and Innovation
Own the Podium

Performance
4
9
11
12
14
14

As sports evolve, so too must the technology: Designing new
technology for the sport of trampoline to understand flight time
What sports use trampolines for cross training?
Data analysis in high performance sports
Athlete Focus - Tessa Virtue & Scott Moir
On the Track - Statistics in Coaching
Data Rights and Athletes

Proactive & Preventative Medicine
17
20
20
21

Vitamin D for sport performance: what does the evidence say?
What is the fuss about Vitamin D?
Vitamin D and Skin Pigmentation
Ask the expert

Competitive Intelligence
23 Athletes and Protein: What does the literature tell us?

As sports evolve, so too
must the technology:
Designing new technology
for the sport of trampoline to
understand flight time
Rupf, R; Chapman, C; Taylor, C; Goss J

S

ince its introduction to the Olympic Games in Sydney 2000, the sport of trampoline has been
greatly influenced by advancements in science and technology. The trampoline that Karen
Cockburn competed on in Sydney, winning her first of three Olympic medals, has significantly
changed over the years. The materials and design of the bed frame, springs and trampoline bed have
all been improved yielding much more powerful trampolines. In addition to the equipment, the rules of
the sport have also changed. The Federation Internationale de Gymnatique (FIG), the sportâ&#x20AC;&#x2122;s governing
body, introduced flight time into the overall score. As the rules and equipment have evolved, so too
have the physical demands of the sport as well as the challenges faced by the sport scientists to ensure the
health, safety and success of our athletes. With very little research available on the sport of trampoline,
the Canadian Sport Institute Ontario (CSIO) in partnership with Gymnastics Canada, moved forward
on a novel project to try and answer some fundamental questions about the sport. The purpose of this
project was to look at quantifying the magnitude and timing of forces (kinetics) and relative movements
(kinematics) generated by trampolinists and the trampoline beds to better understand how athletes
respond in an effort to increase performance.

KEY POINTS

Work performed by the
Canadian Sport Institute Ontario,
in partnership with Gymnastics
Canada, has focused on the
importance of understanding flight
time to increase the competitive
advantage for Canadian athletes.

A novel approach to understanding
the determinants of flight time has
been created. The approach is based
around the physics of jumping with
a focus on further understanding
the kinetics and kinematics of
jumping. Further, the solution is
non-invasive for the athlete.
Early investigations using the
system show that it has the potential
to understand the physics of the
problem, be used with regular sport
science services, and help identify key
factors that can increase flight time.

Rob Rupf is a
physiologist with
the Canadian Sport
Institute Ontario,
where he works
with multiple sports
including trampoline.
He is also currently engaged in a PhD
program at the University of Toronto,
studying the role of warm ups in sports.

The background
Flight time was added to the scoring
criteria as an objective measure for this
judged sport. While this was initiated
to make the sport less subjective, there
appears to be some additional benefits for
increasing flight time. First, increased
flight time is positively correlated with
the degree of difficulty of the athlete
during the routine. Second, in order to
complete certain skills a specific flight
time is required. Further, as an athlete
completes a routine, their flight time for
each jump will continuously decrease.
This information paints the general
picture that if flight time is increased,
higher skilled tricks can be completed
throughout the routine from start to finish.
So what contributes to flight time?
Early data collection through the CSIO
project targeted multiple jump qualities
to find an answer to determinants that
may contribute to flight time. Among
the most associated values between
flight time and jump qualities were leg
stiffness and reactivity. Surprisingly,
power generated was not one of these
qualities. Furthermore, when the lab
testing was assessed in terms of joint
angular kinematics, those athletes who
demonstrated the quickest hip, knee
and ankle velocities, also demonstrated
increased flight time. Therefore, jump
qualities associated with flight time from
in lab testing appeared to involve motion
small in magnitude, but quick in action.
How do the athletes incorporate these
qualities while jumping on the elastic
surface of Olympic sized trampoline
beds? It was conceived through the
Integrated Support Team (IST) that
two possible scenarios needed to be
examined to help answer these questions.
First, the amount of force the athlete

FranĂ§ais

could generate needed to be evaluated.
If stiffness and reactivity were important
elements as seen in the lab testing, then
similar force outputs should be observed
while jumping in a trampoline bed and
the bed should be stretched in accordance
to these forces. Second, the timing of
when the force was being applied was
also considered to be important, with
higher flight times postulated to apply
their force around maximum downward
deflection of the trampoline bed. It was
realized that the answers to the questions
posed required the trampoline bed to
stretch, and to stretch during certain
time periods. Therefore, it soon became
apparent that in order to assess qualities
of flight time for athletes jumping on
a trampoline, the focus needed to be
turned towards the trampoline bed itself
and what happens to the bed during the
trampoline jump.
The problem
The physics of an athlete jumping in a
trampoline suggests that three forces act
on the individual while in the bed; the
force of gravity (Fg), the applied force
of the individual (Fa), and the force of
the trampoline springs (Fs). As the bed
deflects downward, Fs increases, until it
is greater than Fg (Figure 1a). Sometime
after this occurs, the athleteâ&#x20AC;&#x2122;s downwards
motion will stop as the bed comes to
a complete stop before it travels in the
opposite direction to project the athlete
into the air at a certain velocity. This
take-off velocity as the athlete leaves the
bed will determine the flight time for that
jump, so increasing this value is critical
for flight time.

www.sirc.ca

DID YOU KNOW...
Olympic trampoline competitors
are known to soar as high as 33
feet in the air (thatâ&#x20AC;&#x2122;s about the
length of a yellow school bus).

HP SIRCuit Fall 2013

5

The force applied by the athlete will positively increase the
net force in the upward motion (Figure 1a) and hence the takeoff velocity of the athlete as they leave the bed. What is less
clear is how the timing of this force can help improve takeoff velocity. If the athlete pushes too early when Fs¬ is still
lower than Fg¬, there may not be enough stability or tension
in the bed to push off against. This can be seen as wasting an
opportunity to further deflect the springs (Figure 1b). If the
athlete waits to apply their force when the bed has reached its
maximum deflection, this may enhance the ability to stretch the
springs even more and potentially increase take-off velocity
(Figure 1b).

a)

Previous Design Concepts
Prior to the final design implementation (discussed below),
several methods were considered around the following
tolerances and resolution. These numbers were based on an
athlete spending around 350ms in the bed, with the ability to
measure the changes in the bed less than 10 ms (Table 1). While
this would produce around 50 data points, most of these points
would occur when the bed was at its maximum deflection,
which was considered to be important (Figure 1b).

Quantity

Resolution Tolerance
5 mm

± 15 mm

Time athlete is airborne

5 ms

± 20 ms

Trampoline bed displacement
during jump

b)

Landing position in x and y
coordinates

20 mm

± 50 mm

Table 1. Desired resolution and tolerance characteristics of system

Figure 1. a) Free body diagram of person in trampoline bed. Force
acting on the body due to springs (Fs) and the weight of the athlete (Fg).
An applied force (Fa) is also generated by the athlete when pushing in
the bed. b) Description of how Fs can change over the duration as the
trampoline bed is stretched. An early push and late push are shown as to
what is hypothesized in comparison to a normal push.

The first design incorporated the use of an accelerometer,
which in theory could provide greater information around force
application. The design included the following instrumentation.
1. A wireless inertial measuring unit (IMU) attached to the
athlete’s ankle to track the athlete’s acceleration.
2. A large area beam block system for determining landing
position and time of flight of the athlete.
3. A displacement sensor in the form a laser ranger.

Being able to measure the maximum displacement of the bed
may give a good indication of how Fa and Fs work to contribute
increased flight time. For example, if Fa¬ generated by the
athlete occurs as the bed reaches its maximum deflection, the
rate of the bed deflection on the way down to its maximum value
will be different than the rate of the bed deflection on the way
up. This technique of measurement provides a non-invasive
method to understand force production, by understanding how
the trampoline bed behaves. Further, if this data is applied with
kinematic data around joints, ideas of when the athlete applies
this force can start to be determined. Over time, by knowing how
the bed responds to these reactive forces, detailed information
of the major determinants for jump height can be optimized.

Preliminary measurements were completed with each of these
instruments but there were fundamental deficiencies in each.
The IMU system itself had to touch either the trampoline or the
athlete, and as such made this solution impractical. Further the
noise generated upon landing was quite significant (Figure 2).
After processing the noise, this still had a major impact on the
design criteria established for the project.

Therefore, in consultation with an engineering group, Fischer
Consulting Services, a non-intrusive system was designed that
could 1) Measure the deflection of the bed; 2) Measure the flight
time and 3) Determine the landing position of the athlete in the bed.

6

HP SIRCuit Fall 2013 www.sirc.ca

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Figure 2. Excessive noise around landing and taking off using accelerometer data

Various beam block configurations in length and width of the
trampoline bed were considered and tested for application in
determining the athlete’s landing position. To use this device,
the beam block had to be mounted underneath the trampoline
frame. This caused significant issues in data collection due to
the large surface area that the beam would be broken in as the
trampoline bed was displaced (Figure 3).

(x-axis). Similarly, a second camera (Camera 2) monitored the
motion of the trampoline bed along the bed’s width (y-axis).
Both cameras detect the presence of an athlete in contact with the
bed. From the image produced by both cameras the horizontal
position of the athlete was determined. Thus the landing position
of the athlete on the trampoline bed was determined simply by
processing the images in software and recording the x and y
values from Camera 1 and Camera 2 respectively. The flight time
was determined by monitoring the time in which the athlete was
not in contact with the trampoline bed.

Figure 3. Bed displacement area

A laser ranger was tested for determining the displacement
of the bed at a single point. While the laser ranger provided
excellent measurement accuracy, two significant issues came
into play that limited the use of this technology. The first
issue was that for the athlete’s safety. The ranger could not
be positioned underneath the trampoline as the athlete would
hit it, and thus the measurement was limited to the ends of
the trampoline. This provided similar issues as the beam
blocker technology. Secondly, for a high speed, high accuracy
measurement, reflective material had to be attached to the
trampoline bed, posing both a visual distraction to the athletes
as well as potentially altering the physical response of the bed.
Final Design Concept
The limits of the technology described above led to the
realization that a vision based system ensured athlete safety,
could factor in the large surface area generated by the trampoline
bed upon first contacted, reduced noise and eliminated the need
for additional equipment to be worn by the athlete. Further by
using cameras, temporal and spatial resolutions of the system
were dependent only on the cameras and lenses selected and as
such there is considerable flexibility in the performance of the
measurement system.
The system developed consisted of a two camera vision system
with one camera (Camera 1) monitoring the motion of the
trampoline bed along the bed’s length as illustrated in Figure 4

Figure 4: Camera setup with relation to the trampoline bed.

The calculation of the trampoline bed displacement, a more
involved calculation, requires both the x and y landing position
data described above, as well as the vertical position of the
athlete (z-axis) in the image of one camera. Here this z-axis
data is generated by camera 2, due to its smaller total field of
view (“B” in Figure 4). This allows for a higher resolution, or
more efficient use of available pixels.
System Performance
Comparing the system to the initial tolerances described from
Table 1, the error for trampoline bed displacement does not
exceed +/- 7mm. However, there are limitations to the system
in regards to both flight time and landing position. With the
camera slightly below the surface of the trampoline bed, the
error that is generated with flight time can vary from 16 to 80ms.
The range in error is associated not only with the height of the
cameras in relation to the bed, but is also dependent on where
the athlete lands in the bed. Error sources in landing position
can see more variability upwards of 100mm. Sources for these
errors include structural elements of the trampoline bed frame
which may occlude camera views, as well as shadows created
by the athlete’s foot during landing.

Français

www.sirc.ca

HP SIRCuit Fall 2013

7

The ability to compensate for these errors improved with
increased knowledge of the system. As the art was learned, the
error in these measurements decreased significantly cutting it
to within the 50mm tolerance level. However, despite learning
this skill, this method of finding location will always have
limitations. Alternate solutions to improving the accuracy of
the landing position have been addressed, but these solutions
are outside the scope of this article.

Some early evidence may also exist in terms of force application.
When a non-competitive, recreational and competitive athleteâ&#x20AC;&#x2122;s
jump patterns jumped on the system, some unique patterns were
observed in how the bed deforms at the maximal displacement
(Figure 6). Athletes with previous experience were able to
deform the bed for longer periods of time near point of maximal
deflection. Further, the point of maximal deflection occurred
earlier with these athletes. Therefore, early work with the system
is demonstrating that the monitoring of the bed deflection may
provide important information on force generation and when
combined with analyzing joint kinematic changes in the athlete,
can provide important information on when an athlete is pushing
off.

Figure 5. Angle of hip and knee in relation to how much the bed deflects
as a %. Blue arrows represent the angle as the bed deflects downwards
(athlete on the way down), while the red arrows represent the angle as the
bed deflects upwards (athlete on the way up and leaving the bed).

With improved working knowledge of the system, determining
vertical deflection in the bed is now possible to explore the
further determinants in flight time for trampoline athletes. The
downward deflection of the bed, is currently being used to
understand the angular kinematics around the hip and knee joints
to further understand when, during the downward deflection of
the trampoline bed, athletes are looking to apply force. These
early investigations have observed that pronounced changes in
motion occur when the bed is 80% of the way to its maximum
deflection. This would imply that pronounced changes are
occurring with force application after Fs is greater than Fg, or
when the bed starts to slow rapidly, thus justifying the area of
concern at the bottom of the bed highlighted with the systems
tolerances and resolution. Further, by simply plotting the results
(Figure 5), feedback tools can now be presented back to the
athlete, providing the possibility to educate the athlete on when
they are pushing off.

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HP SIRCuit Fall 2013 www.sirc.ca

Figure 6 Comparison of bed deflection, normalized to maximum
deflection against relative jump cycle time. Only data around the
maximum deflection is displayed. Arrows represent point of maximum
deflection.

Conclusion
With the system meeting the requirements initially set for
downward displacement, understanding how the bed moves
under the athlete as they land and how the athlete responds
to these forces will provide greater power in understanding
determinants of flight time in trampoline. The system has
already displayed potential as a feedback tool for athletes, and
may be able to distinguish between different levels of athletes.
With this improved technology understanding flight time in
trampoline is as close as a jump away. â&#x2C6;&#x2020;

FranĂ§ais

What sports use trampolines for cross training?

C

Michelle Caron - SIRC

ross training with trampolines allows sports
teams and individual athletes to develop
physical and motor skills that are important
for successful participation in sport. Athletes
in freestyle skiing, figure skating, hockey and
snowboarding can all benefit from the conditioning
and fitness training that trampolines can provide.
Canadian National Halfpipe Head Coach Trennon
Paynter has taken his team to Skyriders Trampoline
Place to train with one of Canada’s top trampoline
coaches, Dave Ross. He says that “his athletes
have bought into the process of going back to basic
acrobatic skills and understand their value as
building blocks for more newschool tricks.”
Trampoline training has many benefits which can
translate to many other sports:
• Improves balance and coordination
• Increases cardiovascular fitness and core strength
• Helps to improve rhythm and bilateral motor skill
development
• Develops upper and lower body strength with a
reduced risk of injury
• Improves spatial awareness

One of the main benefits of training on a trampoline is
proprioception or the method by which the body regulates
itself, both in terms of physical position, as well as
orientation to the ground or other fixed objects. Freestyle
skiing clubs regularly use trampoline training to help
athletes perfect their skills while minimizing risk. It’s
easy to see that knowing where one is in relation to the
ground, especially for skiers and snowboarders, would be
an essential skill to have.
Figure skating coaches have also used trampolines to get
their skater used to rotating. A trampoline gives the skater
a little extra hang time so they can focus on the mechanics
of pulling into a rotational position.
Trampoline training exercises are a fun, challenging and
low impact method of cross training for elite athletes
to develop and hone their skills in order to get that
competitive edge. ∆

Used to teach and perfect basic training exercises including arm positions
and leg situations

Lacrosse

Develop physical and motor skills

BMX Biking

Perfect aerial movements, conditioning, balance and proprioception

Français

www.sirc.ca

HP SIRCuit Fall 2013

9

Performance
10

Data analysis
in high
performance
sports

HP SIRCuit Fall 2013 www.sirc.ca

Franรงais

Performance Analytics:
Dr. Patricia Chafe on the use of data analysis in elite sport
In the accompanying video, Dr. Chafe
shines a light on the ways in which
performance data can be mathematically
analyzed to identify the key factors of
success in sport. She explains how those
insights can inform the ways in which
coaches shape the training of athletes for
podium results. Furthermore, she notes
how the analyses can be integrated with
the long-term high performance athlete
pathway for the purposes of identifying
and fostering talent. Dr. Chafe also
acknowledges the challenge of this type

of analysis and the pit-falls to which it is
vulnerable. Listen as she generously shares
her unique perspective based on a wealth of
experience in high-performance sport.

our data has to be world
“…leading
and it has to be

honest and truthful to our
athletes in Canada as to
where they fit in the measure
against … the [leading] edge
of the data instead of the
average. — PC

“

Patricia Chafe is the
Senior National Team
Performance Analyst
for Skate Canada. With
a PhD in mathematics
and extensive experience
in the sport, Dr. Chafe
has built a career
on evaluating the
relationships between the execution
of technical and artistic elements in
figure skating and the scores awarded
by judges with the sport. Utilizing
mathematical models, she is able to
advise coaches and athletes on best way
to structure a program to achieve the
scores necessary to be on the leading
edge in competitive figure skating.

Practical Applications
at the Olympics

Going for Gold at the 2006 Torino
Olympic Winter Games

Video Interview by OTP with Dr. Patricia Chafe.

A year-long strategy was developed using
data analysis to construct a program for
Jeffrey Buttle that targeted the gold medal
without sacrificing a podium finish.

Click to view

Click here to listen to the story.
Marrying Data Analysis With Long
Term Athlete Development

The first challenge [of
success stories are
“of...The
“
performance
analysis] is
our Canadian athletes

Click here to listen to the story.

just the magnitude of the
data … figuring out what
are the most important
key indicators and honing
in on them and not being
distracted by things that
are not going to be key
indicators. — PC

“

knowing much better
than anyone else in the
world when they get off
the ice, whether they did
enough or they didn’t do
enough...
— PC

Listen to a discussion on using data
analysis to provide targets of leading edge
success along the athlete pathway.

BACKGROUND
When Tessa was 8 and Scott 10, Scott’s aunt paired them up. They caught the World’s attention in 2006 at the Junior
World Championships when they became the first Canadian Ice Dancers to claim the gold medal. Since then, the pair
has consistently placed among the top of the pack at International competitions. Virtue and Moir are five-time Canadian
National Champions, winning in 2008, 2009, 2010, 2012 and 2013. At the 2009 Skate Canada, the pair received the
first 10.0 awarded in dance in international competition and they claimed gold at the 2010 & 2012 World Figure Skating
Championships. Tessa and Scott made history at the 2010 Olympic Winter Games in Vancouver becoming the first
Canadian as well as the first North American ice dance team and the youngest dance team to win the Olympics, and
the first ice dance team to win the Olympic gold on home ice. They were also the first ice dancers to win gold on their
Olympic debut since the inaugural Olympic ice dance event in 1976.

12

HP SIRCuit Fall 2013 www.sirc.ca

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COMMUNITY INVOLVEMENT
RBC has partnered with 2010 Olympic gold medalists and Canadian Ice Dancing champions Tessa Virtue and Scott Moir. Through the RBC
Olympians Program, which began in 2002, RBC recruits and hires elite athletes to work as community ambassadors to bring the Olympic
messages of excellence, teamwork, leadership, and commitment to communities. Athletes are hired from across Canada and during the
course of their employment, gather skills and experiences that will help with their career transitions to life after sport. The program also
provides the athletes much needed funding and flexible work arrangements which allow them to focus on training and competition.

SIRC was very pleased to speak with Jean Laroche one of
Canada’s highly respected para-athletes coaches, about using
data analysis in his coaching methodology

Q: What kind of data do you utilize to
help prepare your athletes for competition
and training?
JL: There are two types of information that
I am using:
1) Being involved on a daily basis, I am
pretty good at identifying the mood
of the athletes. The way they reacted
to training and the “guts” they have to
succeed in it.
2) Training times for specific distances:
Usually, the 150 m. flying which gives
me information about their top speed.
The 400 m. which gives insight into
their speed endurance level.
The 1000 m. flying which gives
information about their ability to sustain
high intensity.
Q: How do you translate your data into
meaningful information?

Jean-Paul Compaore

JL: Based on many years of training
statistics, it gives me data that I can share
with the athlete to build confidence or
adjust the training needs.

Ask the expert
Data Rights and Athletes

BW: I have never heard of anyone advancing this theory. Having
stated that, to me this is a non controversy.
Data rights for individual athletes could never be sustained. Facts
can’t be protected property (as an Intellectual Property concept).
To some lesser degree the question has already been answered
when it was determined that fantasy sports leagues (which are
predicated upon team and individual data) did not have to pay
a licence fee to professional sporting leagues to use the data.
While it was ostensibly decided upon a freedom of speech issue,
it was tangentially an issue that the data could not be protected
property.

HP SIRCuit Fall 2013 www.sirc.ca

Q: How do you share this data with your
athletes?
JL: I have no secrets from my athletes. As
soon as the training is over, I sit down with
them and we analyze the training results.
We then share in the planning towards a
solution.
Q: Can you use data to predict an athlete’s
performance?
JL: Yes. I did it in the past as well as this year.
That is why I predicted that one of my
athletes would have less than ideal results
and that Jean-Paul would be awesome.
Sometimes, also, I can feel what would
be the output. Only because I know my
athletes well. It is more than just pure
results and mental side. It is a mix of both.

A recent article in the SIRC library discusses the impact of data
rights on pro-athletes. We asked Brian Ward a sport agent,
lawyer and professor of legal and ethnical issues his thoughts as
to the implications for all athletes. Read full article.

Q: Should individual athletes have control/commercial rights
to their own statistical data? Is there a moral issue here too?

14

As an example, with Jean-Paul Compaore,
we did training on the 1000 m. flying
starts. His results showed that he was
ready to achieve world class performance.
Both physically and mentally it gave
him confidence before the World
Championships.

As the idea that individual athletes are different than team
athletes, I could not disagree more. Individual athletes
usually compete against an opponent. They are playing
against someone. That is how the data is created. While it
could be argued that swimmers, track and/or field athletes are
competing against a time or distance they still are competing
against other athletes in the
form of the competition (if the
Brian Ward, LL.B., B.C.L.
statistical record is how many
is a sport agent and lawyer
wins they have) or even from
based in Ottawa. He has
a comparison of data point
represented both athletes
and NSOs in a variety of
of view (how does the time
sport matters including team
compare, saying that someone
selection, athlete discipline,
ran a 9.81 in the 100 metres
contract negotiations
is only outstanding when one
and enforcement, and
compares it to what other
sponsorship agreements.
athletes have done).

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Proactive & Preventative Medicine

VITAMIN D
FOR SPORT
PERFORMANCE:
WHAT DOES THE
EVIDENCE SAY?

Jennifer Sygo - Dietitian and Sports Nutritionist
KEY POINTS
According to the available
evidence, athletes in numerous
sports, training at latitudes similar
to Canada, routinely display
circulating vitamin D (25(OH)
D) levels at or below the IOM
target of 50 nmol/L, which is
consistent with inadequate
bone and overall health
While there is controversy
surrounding the potential benefits
of a 25(OH)D status > 50 nmol/L,
the likelihood of harm in targeting
a 25(OH)D status of >75 nmol/L
appears limited, and there is
potential MSK, immunological,
and antiinflammatory benefits
that could be of benefit to
high performance athletes
In the event of insufficiency
(30-50 nmol/L), or adequate,
but possibly sub-optimal
vitamin D status (51-75 nmol/L),
vitamin D supplementation
can be considered a safe and
appropriate means of increasing
serum 25(OH)D. In the absence
of available screening and
monitoring (e.g. blood work), a
routine vitamin D supplement
of 1000 IU of vitamin D3 per
day is considered safe and
reasonable for all athletes

V

itamin D is a fat-soluble vitamin that is derived from cholesterol.
In humans, vitamin D exists in stored form as calcidiol, or
25-hydroxy vitamin D (25(OH)D), and in active form known
as calcitriol, or 1,25 hydroxy vitamin D (1,25(OH)D). Low levels of
circulating calcium and phosphorus trigger parathyroid hormone (PTH) to
stimulate the conversion of calcidiol (25(OH)D) to calcitriol (1,25(OH)D),
which then acts like a steroid hormone, interacting with over 1000 genes
throughout human body. Among vitamin Dâ&#x20AC;&#x2122;s many roles include calcium
absorption from the gut, bone mineralization, cellular growth, and immune
system function. Severe, chronic vitamin D deficiency can lead to rickets
or osteomalacia, or softened, bowed bones that occur in children and adults,
respectively. In recent years, research has also demonstrated associations
between low levels of circulating 25(OH)D and an increased risk of various
diseases and disorders, including type 2 diabetes, heart disease, and various
types of cancers, as well as multiple sclerosis, chronic pain, and arthritis.
VITAMIN D AND SPORT
PERFORMANCE
In addition to studies suggesting
that vitamin D status affects our
overall health, recent research
also suggests that vitamin D
could play a role in athletic
performance.
Perhaps bestknown is the relationship
between low vitamin D and
suboptimal bone health; more
recently, however, vitamin D
has been implicated in a range
of functions relating to the health
and performance potential of
athletes.
Vitamin D and Bone Health

Jennifer Sygo
Jennifer Sygo is a
Registered Dietitian
and Sports Nutritionist
with Cleveland Clinic
Canada. Under her
supervision, clients learn
to integrate a nutritional
component to their lifestyle management or
wellness program. Ms. Sygo has a special
interest in helping those with nutritional needs
as they relate to disease, weight management
and sports performance. Ms. Sygo is an
official provider of nutrition services for the
Canadian Sport Centre Ontario (CSCO), and
the Coaching Association of Canadaâ&#x20AC;&#x2122;s Sport
Nutrition Advisory Council (SNAC); she also
serves as the co-chair of the Dietitians of
Canada and Consulting Dietitians Network.
Ms. Sygo earned her undergraduate degree in
Biochemistry from McMaster University and
completed her Master of Science degree in
Human Biology and Nutritional Sciences at
the University of Guelph.

Studies of military groups have
demonstrated a link between vitamin D status and stress fractures. An
observational study of Finnish male military recruits found an increased

Vitamin D is thought to play a role in the maintenance of healthy
muscle function. Several studies have suggested a relationship
between vitamin D status and fall prevention in the elderly,
though the results have not always been consistent. Chronic
pain has also been associated with vitamin D status, with
women 25(OH)D under 25 nmol/L were 3.5 times more likely
to suffer from chronic pain versus those with adequate vitamin
D status. In a non-athlete population, supplementation with
5,000-10,000 IU/day of vitamin D for three months improved
muscle pain.
Vitamin D and Immune System Function

Vitamin D appears to play an important role in immune system
function. In one intervention study, taking 800 IU per day
of vitamin D for two years, along with 2000 IU for one year,
significantly decreased the incidence of common colds and
the flu. In a particularly intriguing study on NCAA athletes,
the “breakpoint” of illness, whereby the athletes contracted no
colds, influenza, or gastroenteritis over a single winter/spring
season, was 100 nmol/L.

Vitamin D and Athletic Performance

Since the vitamin D receptor has been found in human muscle,
it has been hypothesized that higher circulating levels of
vitamin D may influence athletic performance. A handful of
recent studies on athletes have been conducted in this area, with
mixed results. Close et al (2012) demonstrated that 8 weeks
of 5000 IU of vitamin D3 per day significantly improved 10
m sprint times and vertical jump in 61 athletes versus agematched controls, while Ward et al (2010) also found improved
jump velocity in female athletes given four doses of 150,000 IU
of vitamin D2 over a one-year period. A summary of clinical
trials and observational studies on vitamin D and performance
can be found in Table 1. Notably, vitamin D’s effect appears to
be most pronounced when initial vitamin D status is low (<50
nmol/L); it has speculated, however, that the optimal effect of
vitamin D on performance may occur when serum levels exceed
100 nmol/L, which was not obtained in these studies.
FACTORS AFFECTING VITAMIN D STATUS
Unlike other vitamins and minerals, however, we can obtain
only modest amounts of vitamin D from food; instead, it is the
sun’s ultraviolet B (UVB) rays that serve as our most efficient
means of producing vitamin D. A number of variables can
impact vitamin D synthesis, including:
• Time of year: vitamin D can only be synthesized when
the sun is sufficiently high in the sky. For those living

above 50° north, the sun’s zenith angle is low enough that
vitamin D cannot be produced in the skin from October to
early April.
• Time of day: even during the peak summer season in
Canada, UVB is only sufficient to produce vitamin D in
the skin through the middle of the day, roughly speaking
from 10 am to 3 pm. This means that athletes training
outdoors in the evening or early morning will likely
produce little vitamin D, even on exposed skin.
• Skin exposure: the most vitamin D is generated through
UVB exposure on the torso, followed by
the arms and legs, with the hands and face
producing the least.
• Skin pigmentation: individuals with darker
skin have higher levels of melanin, which acts
as a natural sunblock, slowing the production
of vitamin D in the skin.

<30 nmol/L
30-50 nmol/L

• Sunscreen: the use of sunscreen blocks 95100% of vitamin D production.

>/= 50 nmol/L
125 nmol/L

• Cloud: complete cloud cover reduces UV levels by
about half.

• Glass: blocks UVB rays, which means that athletes who
train indoors, even if they are exposed to daylight, will not
produce vitamin D.

TABLE 2: Recommended Dietary Allowances for Vitamin D (IOM, 2010)

Age

RDA (IU/day)

UL (IU/day)

Children 1-8 years

400

2500-3000 IU/day

Children and adults 600
9-70 years
Adults >70 years

800

1000-1500 IU/day
4000
4000

HP SIRCuit Fall 2013 www.sirc.ca

Inadequate for bone and overall health
in healthy individuals
Adequate

Potential adverse effects, particularly > 150
nmol/L

VITAMIN D: WHAT ARE THE CORRECT TARGETS?
In recent years, the subject of so-called “ideal” serum vitamin
D status, as well as the corresponding means to ensure optimal
vitamin D, has been the subject of much debate. In 2010, the
Institute of Medicine (IOM) issued new Dietary
Reference Intakes (DRIs) for vitamin D. The new
targets represented a significant increase over the
previous Recommended Dietary Allowances (RDA)
(the intake that would be expected to meet the needs
of 97.5% of the population), which were tripled for
most adults, from 200 to 600 IU (international units)
per day, while the tolerable upper intake level (UL)
for vitamin D, considered the safe intake level below
which there is little risk of adverse effects, was also
doubled.

Source: J Nutr. 140:817-22, 2010.

18

Deficiency; associated with rickets and
osteomalacia

Source: J Nutr. 140:817-22, 2010.

• Shade & severe pollution: reduce UV by
about 60%.

400

TABLE 3: Target vitamin D status (IOM, 2010)

SERUM 25(OH)D CORRESPONDING HEALTH OR
DISEASE STATE
LEVEL

• Altitude: UVB levels are higher at altitude than
at sea level.

Children <1 year

VITAMIN D STATUS OF ATHLETES
Studies on athletes from the U.K. and Australia have
demonstrated that athletes from a wide range of sports, including
indoor (ballet, gymnastics), and outdoor (Premier League
soccer) may experience vitamin D insufficiency, especially
in winter time. While geography suggests that all Canadian
athletes would benefit from routine screening for vitamin D
status, special consideration should be given to athletes with a
history of stress fractures, frequent illness or bone/joint injury,
MSK weakness or pain, athletes who train primarily indoors,
dark-skinned athletes, or vegetarian/vegan athletes.

Français

The IOM also made recommendations for standard reference
ranges for assessing and defining vitamin D status, based on
serum 25(OH)D status, which are summarized in Table 3.
Note, however, that despite the rapidly expanding body of
research suggesting vitamin D’s importance in human health,
the lack of randomized, controlled trials demonstrating a causal
relationship between vitamin D status and health or disease
risk meant that the IOM targeted their recommendations to
bone health only.
Despite the significant increase in the RDA, numerous medical
and health groups recommend an even higher intake; for example,
the U.S. Endocrine Society recommends 1500-2000 IU per day
or more, along with a serum level of at least 75 nmol/L. Notably,
individuals living in sun-rich environments have a mean serum
25(OH)D of 122 nmol/L.
According to the American College of Sport Medicine guidelines,
published before the IOM’s updated recommendations, vitamin
D is among the most common vitamins and minerals of concern
in athletes’ diets, and that athletes who live at northern latitudes
or who train primarily indoors throughout the year are at risk for
poor vitamin D status. The International Olympic Committee’s
Consensus Statement on Sports Nutrition, 2010, states that “athletes
should be particularly aware of their needs for calcium, iron, and
Vitamin D”, and that “Vitamin D may be needed in supplemental
form when sun exposure is inadequate.” In general, however, few
sport organizations have publicly expressed support for increased
vitamin D intake, sunlight exposure, or higher serum vitamin D
targets than recommended by the IOM as a strategy to improve
athletic performance.
MEETING VITAMIN D NEEDS: DIET, SUN
EXPOSURE, AND SUPPLEMENTS
As mentioned, vitamin D can be obtained from food or UVB
exposure. Food sources of vitamin D are generally limited,
with oily fish being the richest natural source. A 3-ounce/85
gram serving of sockeye salmon, for example, provides 447
IU of vitamin D, while the same portion of tuna provides
only 154 IU. Some foods, including milk, some yogurts and

DID YOU KNOW...
Fifteen facts you probably never knew
about vitamin D and sunlight exposure.

margarines, are also fortified with vitamin D, usually at a dose of
approximately 100 IU per serving. The U.S. National Health and
Nutrition Examination Study found that the average adult male
consumes an average of 204-288 IU of vitamin D per day, while
females consume 144-276 IU/day . A study of Canadian junior
women soccer players found that 0% met the RDA for vitamin
D. Conversely, full-body sun exposure produces approximately
10,000 IU of vitamin D per day, which can occur in as little as 1015 minutes for a light-skinned individual, during peak summer
sun.
Bearing in mind both the dearth of summer sun in Canada, and
the safety of sun exposure (notably, however, the amount of sun
exposure required to maintain adequate vitamin D status is just
a few minutes per day), supplementation is often considered
the method of choice for obtaining vitamin D. In general,
vitamin D supplements exist in two main forms: vitamin D3
(cholecalciferol), which is the same vitamin that is produced in
the skin in response to sun exposure, and is derived from sheep’s
lanolin or cod liver oil, and vitamin D2 (ergocalcliferol), which
is not naturally present in the human body, but is produced by
activating ergosterol from fungi or yeast via UV light. While
it is generally believed that vitamin D3 is the more effective
supplement, the research is still equivocal. Notably, vitamin D2
is a suitable choice for vegetarian or vegan athletes.
In general, increasing serum 25(OH)D above 50 nmol/L requires
higher doses of vitamin D than when initial serum levels are below
adequate levels. Taking larger doses slows the dose-response
versus doses of less than 1000 IU/day, but are often needed to
trigger a significant effect on serum levels. Roughly speaking,
every 1000 IU/day will trigger an increase serum 25(OH)D by 25
nmol/L, though individual variability may occur. Supplements
are available as tablets, chewables, or drops, usually in doses of
400 or 1000 IU. Vitamin D is best absorbed when taken with a
mixed meal.
SUMMARY
In general, Canadian athletes may be at an increased risk of
vitamin D deficiency. While there is controversy surrounding the
potential benefits of a 25(OH)D status greater than 50 nmol/L,
there are potential health and performance-related benefits that
may be associated with a 25(OH)D status of 75 nmol/L or more.
As a result, the IST or other support teams should consider
either sun exposure or vitamin D supplementation when there
is evidence that an athlete cannot meet established 25(OH)
standards of 50 nmol/L, and possibly 75 nmol/L. ∆

Read more

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19

What is the fuss about Vit
Vitamin D and Skin Pigmentation
Joshua Karanja- SIRC

Guide runner for Paralympian Jason Dunkerley
Winner of the Ottawa Half Marathon 2013
Dark skinned individuals living in the northern latitudes, where solar radiation is relatively weak for most of the year, are less likely to get
enough vitamin D which helps prevent rickets disease in children and osteoporosis in adults. Darker skin acts as a natural sunscreen limiting
the ability to get enough Vitamin D from the Sun. This can be explained by evolution. If you looked at the globe you will notice dark skinned
individuals mostly inhabit the equator region and more light skinned individuals in the northern latitude. As you move from the equatorial
region and head north or south there is less sunlight. As a result people in the equatorial region became darker due to the year round sun. As
they migrated north they developed lighter hues since there wasnâ&#x20AC;&#x2122;t as much sunlight year round. Thus they evolved to accommodate to their
environment of less sunshine. In modern times people are not confined to one
area, they live in all parts of the world. This makes it harder for dark skinned
individuals living away from the equatorial region to get enough vitamin D
creating a high prevalence of vitamin D deficiency in this community.
Dark skin contains so much melanin that very little UVB rays penetrate the skin.
Melanin protects the skin against UV light and blocks the suns rays. The darker
the skin, the more melanin it contains and the less vitamin D it will produce.
Melanin is also the reason that black people are less affected by sunburn and sun
damage to the skin. Living in the northern latitudes can be a problem because
dark skinned individuals do not get enough sunlight to penetrate the skin and
allow for Vitamin D to be made. 1 in 5 non-white Canadians have a vitamin
D deficiency. Having a proper diet and using supplements can help minimize
vitamin D deficiency.

To further explore the Vitamin D topic, SIRC asked Dr. Beth Mansfield,
Registered Dietitian, Certified Exercise Physiologist and member of the
Canadian Academy of Sport & Exercise Medicine (CASEM), her thoughts.

SIRC: What are your
recommendations for
high performance
athletes living in Canada
regarding their vitamin
D status?
BM: Studies in athletes
suggests that Vitamin D
status is dependent on
outdoor training time
during peak sunlight.
The effective sunlight
wavelength is not present between October and March in
countries above latitude 52 degrees north, which includes most
of Canada. It has been suggested that sun exposure (usually
5–10 min of exposure of the arms and legs or the hands, arms,
and face, 2 or 3 times per week) and increased dietary and
supplemental vitamin D intakes are reasonable approaches to
guarantee vitamin D sufficiency (Holick, MF. American Journal of

intake of Vitamin D alone (spring test). Sports dietitians and physicians
can then make recommendations to help athletes achieve a serum 25(OH)
D concentration of ≥32 and preferably ≥40 ng•mL−1. Further research is
needed to determine the effect of vitamin D status on injury, training, and
performance in athletes. (Larson-Meyer and Wills, 2010. Vitamin D and Athletes.

For low solar elevation angles common at higher latitudes,
Vitamin D status should be monitored by regular blood tests
(spring and fall) to determine impact of sunlight exposure over
the spring and summer (fall test) and the impact of their dietary

SIRC: Should athletes who are vegetarian or vegan be concerned
with vitamin D consumption?
BM: Athletes following a more plant based diet, including different types
of vegetarians as well as vegans, should be able to make sufficient vitamin
D if they regularly spend time outdoors in spring, summer and early fall.
For those who may not be making enough of their own vitamin D, there are
different forms of supplemental vitamin D, including those derived from
lichen that would be suitable for vegans.
SIRC: Can vitamin D be absorbed in conjunction with use of
sunscreen?
BM: The body’s production of Vitamin D is dependent on season, latitude,
and time of day as well as skin pigmentation, aging, sunscreen usage and
glass. An SPF of 15 is enough to block 98% of the vitamin D production
For those athletes such as sailors, surfers, wake boarders, a fine line exists
between adequate UV exposure for vitamin D3 synthesis and a risk of sun
burn (Webb & Engelsen. Calculated ultraviolet exposure levels for a healthy Vitamin D
status. Photochemistry and Photobiology Vol 82, Issue 6 PP 1697-1703, 2006).

“Sunshine vitamin”

V

itamin D (sometimes called the ‘sunshine vitamin’) is unique in that it requires the skin to be exposed to ultraviolet-B radiation
for optimal absorption. Because it is present in very few foods and many people use sunscreen to protect themselves from the
harmful effects of UV rays, it has become common for athletes to use supplements to obtain vitamin D.

Why should athletes
consider vitamin D?
Vitamin D functions to maintain normal levels of calcium
and phosphorus in the blood, as well as aiding in the
absorption of calcium to form and maintain strong bones.
It is a fat-soluble hormone that body can receive from food
and supplements although the primary method is from
direct exposure to sunlight.
• Strengthens bones and teeth and protects athletes
from stress fractures
• Prevents cold and flu and improves immunity
• May prevent cancer, depression or seasonal
affective disorder (SAD), osteoporosis,
hypertension, inflammation, asthma and heart
disease
Read more

Am I at risk?
Factors that may contribute to vitamin D deficiency include skin
pigmentation, early or late day training, indoor training, geographic
location and sunscreen use. Athletes that may be at higher risk are those
that spend the most time indoors; gymnasts, ballet dancers, figure skaters,
and wrestlers.
1. Do you have dark skin?
2. Do you train indoors?
3. Do you wear sunscreen daily?
4. Do you have a spinal cord injury?
5. Do you train fully covered e.g. skiers?
6. Do you live in Canada in the winter?
Source: Vitamin D: Are you getting enough? – Canadian Sport Centre Pacific

Competitive Intelligence

Athletes and
Protein:
What
does the
literature
tell us?
Nancy Rebel,
SIRC

KEY POINTS

Protein has been associated
with ergogenic properties for athletes
when consumed in the appropriate
quantities, in the appropriate
type and at the right time

The general research has
concluded that for the average
athlete protein supplements are not
necessary and that even if athletes
do require more protein, the amounts
can be met through an appropriate
balance of natural foods in their diet

Targeting post-exertion protein
consumption to maximize muscle uptake
and retention of amino acids is key
for most types of training. Research
suggests that the 24 hours post-exertion
is the optimal time for protein fueling

Nancy Rebel is the
Director of Content
Development
at SIRC. With a
Masters in Library
and Information
Science, she is
responsible for
the management
of SIRC’s research collection and
directs the creation and development
of editorial content for SIRC’s many
educational resources. Nancy has
been responsible for the content
submissions for the world-renowned
SportDiscus database; aiding in
the coordination of in-house and
international submissions.

N

utritional planning has long been considered as an essential
part of the athlete training plan. And in the same vein
registered dietitians and/or nutritionists have been an
important component in the athlete’s support team. In the high
performance arena, when small advantages can make the difference
in achieving optimum performance, being able to provide the proper
fuel for performance and recovery is a key factor. Supplementing
the athlete diet has been discussed as one way of making sure that
athletes are getting adequate amounts of the nutrients they need to
support their training and competition. Supplements are a huge
industry these days and most athletes are educated to know what
they are taking and why. Proteins and amino acids are some of the
most popular supplements on the market. With protein’s role in tissue
synthesis, it has been suggested that athletes may require additional
protein either in their diet or through supplementation. Research in
the area of protein supplementation suggests that there is limited
or no need for manufactured supplements when natural protein in
foods can easily be added to the athletic diet while also providing
additional nutritional benefits at the same time. It is recommended
that before any protein intake is added to the diet, an athlete should
be evaluated by nutritional specialists in order to determine what
their protein needs are and if they are being adequately met.

What is protein?
Protein is a necessary nutrient in the human
diet, it is essential for growth and development,
maintaining muscle and to produce enzymes, red
blood cells and white blood cells for the immune
system (Coaching Association of Canada, 2013).
Dietary protein is made up of 20 different amino
acids (Williams, 2005), eight of which are
essential and must come from the diet. Amino
acids are the building blocks of proteins. Protein
ingested in food is broken down by digestive
enzymes and absorbed as amino acids (Nemet &
Elliakim, 2007). Some amino acids are used as
minor fuel sources during exercise.
Why do athletes need it?

a) Exercising approximately four to five times per week for 45-60 min
(b) Exercising four to five times per week for 30 min at <55% VO2peak
Source: Burke and Deakin, Clinical Sports Nutrition, 3rd Edition, McGraw-Hill Australia Pty Ltd, 2006

Protein has been associated with ergogenic
properties for athletes when consumed in the
appropriate quantities, in the appropriate type and at the right
time. While dietary protein and amino acid supplementation
has been used by competitive and recreational athletes alike,
research shows limited data to support its wide use (Nemet &
Eliakim, 2007).
Associated physiological responses of protein-related amino
acids may include some of the following:
• Branch-chain amino acids can by used by the skeletal
muscle as a source of energy.
• Glutamine augments protein synthesis and provides an
anticatabolic effect.
• It is suggested that creatine or phosphocreatine may
improve energy production during high intensity training,
as well as speed recovery time from high-intensity training.
• Protein supports muscle growth as well as increasing
muscle strength and mass.

• Leucine or beta-Hydroxy beta-methylbutyrate (HMB)
may inhibit protein degradation and may enhance training
adaptations.
Endurance athletes may require protein during heavy training
cycles to meet their energy needs and to aid in repair and
recovery. Strength athletes may need protein during intense
training to gain muscle mass and function. Athletes who are
growing also may have additional protein requirements.
However, the science is inconclusive and further research is
required before suggesting the need for supplementing protein
intake for ergogenic benefits.

How much is appropriate?
Activity level determines how much protein is needed in the
diet. A general guideline suggests that an average person should
consume 10-35 % of their calories as protein. Athletes will need
more protein than sedentary individuals. Table 1 outlines some
of the recommendations that have been put forward for protein
needs for athletes at different training intensities.
Additional sources also estimate the protein needs for the
growing teenage athlete to be 0.8 - 0.9 gms/lb based upon a
120 – 135 lb person and for a dieting athlete, reduced calories
to be 0.8 - 0.9 gms/lb for a 120 – 135 lb person (Clark, 2002).
Supplements have been marketed to the active population as a
way to enhance ergogenic properties of natural foods. “Protein
supplements have been recommended to athletes to enhance
nitrogen retention and increase muscle mass, to prevent protein
catabolism during prolonged exercise, to promote muscle
glycogen resynthesis following exercise, and to prevent sport
anemia by promoting an increased synthesis of hemoglogin,
myoglobin, oxidative enzymes, and mitochondria during aerobic
training” (Williams, 2005). However, the general research has
concluded that for the average athlete protein supplements are
not necessary and that even if athletes do require more protein,
the amounts can be met through an appropriate balance of
natural foods in their diet. A common problem with the use of
protein supplements and focusing on a protein-based diet is
that fewer carbohydrates are often consumed as a result. When
supplemental protein is consumed in the place of carbohydrates,
muscle will not be fueled adequately leading to fatigue and loss
of strength and power. And when manufactured foods such as
supplements are consumed in the place of natural foods, other

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HP SIRCuit Fall 2013

23

natural vitamins and nutrients contained
in those natural foods are missed.
Protein is one of those nutrients that
cannot be stored in the body for future
use. If an athlete consumes excess
protein it is most likely that it will be
used either as energy or stored as fat if
not required. Therefore it is important
that we consume only enough protein on
a daily basis to satisfy our development
and regeneration needs. According to
Nemet & Eliakim (2007) overloading of
protein can have adverse effects such as
high urea/nitrogen load on the kidneys
and liver, as well as dehydration, gout,
calcium loss, and gastrointestinal
concerns.

Table 2: Protein rich foods for athletes. Each of the following foods provides approximately 10 g of
protein. These foods have moderate to low fat contents and are rich in other nutrients.

Research continues to suggest that
protein supplements such as powders,
bars and drinks are not superior to the
consumption of protein-rich foods. In order for athletes to
consume protein through natural food sources they should look
to animal and/or plant based protein sources. Proteins derived
from animal sources are complete proteins providing all the
essential amino acids and also provide B vitamins and heme
iron, which is readily absorbed by the body (bioavailable).
Proteins derived from plant sources are usually incomplete
proteins but still provide many essential amino acids and also
provide fiber, water, other vitamins and minerals and non-heme
iron, which is not readily absorbed by the body.
Rich sources of protein can include: meat, fish, poultry, eggs,
cheese, tofu, soy, nuts, nut butters, milk, cottage cheese,
yogurt, spinach and legumes such as kidney beans, lentils and
chickpeas. Good lean high protein foods sources may include:
bran cereal, light milk, Swiss cheese, lean steak, baked potato,
and broccoli. Table 2 provides examples of protein rich foods
and the quantities by which athletes can make sure they are
getting the protein they need. The ideal is to mix and match
foods in order to team up protein, carbohydrates and other
nutrients to adequately balance the bodyâ&#x20AC;&#x2122;s fuel.
When should athletes target protein consumption?
With high performance training and competition the focus
of protein consumption for athletes lies in providing balance
between protein breakdown, which occurs during exertion, and
protein rebuilding that needs to take place post-exertion. While
research suggests that eating protein before strength training

HP SIRCuit Fall 2013 www.sirc.ca

2 cups (330 g) cooked pasta
3 cups (400 g) cooked rice

3/4 cup (150 g) lentils or kidney
beans
200 g baked beans
120 g tofu

60 g nuts or seeds
300 ml soy milk
100 g soy meat

Source: Australian Institute of Sport

Which foods provide protein?

24

4 slices (120 g) wholemeal bread

can optimize muscle development, targeting post-exertion
protein consumption to maximize muscle uptake and retention
of amino acids is key for most types of training. Research
suggests that the 24 hours post-exertion is the optimal time for
protein fueling. Post-exertion protein aids in muscle growth
and repair and training recovery, especially when combined
with carbohydrate consumption. A protein-carbohydrate combo
snack immediately post-exertion begins the return to protein
balance. During longer recovery periods it may be helpful
to have a meal plan that organizes the pattern and timing of
carbohydrate and protein rich foods according to what is
comfortable and practical for the athlete. Protein ingestion
before sleep improves post-exercise overnight recovery.
Research on timing issues is limited and continues to explore
restoring optimal balance.
Conclusion
When plotting your training plan, it is important to recognize
that every athlete is going to require individual tweaks to their
nutrition that works for them. If an athlete wants to ensure that
they get the most out of their nutrition, consulting a dietician or
nutritionist is a great option. Training diaries can be essential
for this process, since needs change as training progresses. A
well designed nutrition plan can play a critical role in creating
and replacing energy stores, repairing muscle tissue and
maximizing athletic gains. â&#x2C6;&#x2020;

Click here for references and bibliography.

FranĂ§ais

Calendar
For more events, check out the
SIRC Conference Calendar.
OCTOBER

Q: Research from several locations has pointed to the
rapid and statistically significant improvement in the
performance of both athletes and non-athletes by the
introduction of several exceptionally intense bouts of
exercise for about 30 seconds just twice a week. Is the data
from this research robust?
A: What you are referring to is called high-intensity interval
training (HIIT) and is used by many athletes to reach their
performance goals and enhance their fitness levels. HIIT is a type of
cardio training that involves alternating bouts of light-to-moderate
intensity with bouts of high intensity. HIIT sessions include a
warm-up, several short, maximum intensity bursts punctuated with
low intensity recovery intervals followed by a cool down. Most
HIIT training workouts last about 15 minutes but can stretch to 20
minutes.
A study from McMaster University (Ontario, Canada) determined
that untrained subjects, who performed 6 sessions of HIIT
comprised of 4-6 bouts of 30 second all out cycling, lead to a
doubling of their sub-maximal endurance capacity. Current
research has demonstrated an improvement in aerobic performance
normally in the region of 10–20% after just 2 weeks of training.
Benefits include:
•
•
•
•

increases in cardio fitness, metabolism and endurance
improvements in exercise performance
prevention of muscle loss
challenges both beginners and experts

The difference between regular interval training and HITT is that it
involves maximum effort, not just a higher heart rate. Typically the
exercises involve running, cycling, skipping, or swimming but can
easily adapt to any sport. Different approaches to this training can
involve varying the time of each interval, how many intervals to
include and how many of these training sessions to perform each
week.

How three minutes of exercise a week could change your life
Low-Volume, High-Intensity Interval Training: A Practical Fitness
Strategy
The Complete Guide to Interval Training - Infographic
Please click here for the full list of SIRC resources on this topic
including studies and links that provide information on prescreening procedures as well as policy guidelines. ∆

26

HP SIRCuit Fall 2013 www.sirc.ca

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Sport
Governance

Evaluations
By-Laws
Leadership
Roles
Decisions
Strategic Planning

SIRC is pleased to be working together with Sport Canada and the
Canadian Olympic Committee to provide a series of professional
development webinars that focus otn a variety of governance and
leadership related topics.
SEPT

24
nov

19
jan

14

Revenue Generation in
Sport
Highlights from the Canadian
Sponsorship Landscape Study
and Related Research

Conflict Management

Sport organizations often find
themselves dealing with conflict.
Peter will advise how best to
handle problem situations.

Canadian Olympic Team
Marketing Vision

Explore marketing visions and
strategies for the Canadian Olympic
Team, London 2012, and Sochi
2014.

oct

Succession planning

dec

building a communication
plan

22

17
MAr

25

Are you ready? Key things to think
about for succession planning.

Expert insight into the 5Ws of a
communications plan, and the tactics
necessary to bring the plan to life.

Leadership in the Eye of the
Storm

Crisis Management in Sport: Tips,
Tactics, Do’s and Don’ts “It helps to
have a hose when you want to put out
a fire.”

Recommended Readings
In our collaborative effort to bring you the latest research in high performance sport, Own The Podiums has selected specific areas of interest
to coaches and trainers and SIRC has culled through our resources to provide access to recent research published within these areas.

The IST Journal Club
The goal of the IST Journal Club is to share ‘must reads’ on cutting edge
performance based applications, training/competition variables, and proactive
medical interventions, selected by performance service experts representing various
professional disciplines associated with Integrated Support Teams.

The effects of
injury and illness
on Haemoglobin
mass. Gough, C.E.,
Sharpe, K., Garvican,
L.A., Anson, J.M.,
Saunders, P.U. and Gore, C.J.
(2013), International Journal of
Sport Medicine. [Epub ahead of
print]
Reviewed by Leo Thornley
This paper highlights very well that
an absence or reduction in training
can be very detrimental key markers
of performance. There are a number
of positive physiological adaptations
that we seek through regular
consistent training and indeed through
supplementary training strategies. An
increase in haemoglobin mass is one
such adaptation. Gough and colleagues
show through longitudinal observation
that reduced training, both from
illness, injury or as a result of surgery
can have a marked negative effect and
reduce Hb mass by 2.3% on average
(but up to 15% in one individual!).
This reminds us that certainly at key
times of the competitive year, staying
healthy and injury free is critical. If
training does have to be reduced then
it appears a reduction in volume may
be less detrimental than a reduction in
intensity.

Designing a WarmUp Protocol for
Elite Bob-Skeleton
Athletes Cook
C, Holdcroft
D, Drawer S,
Kilduff L. (2013). International
Journal Of Sports Physiology &
Performance;8(2):213-215.
Reviewed by Matt Jordan
There are many challenges associated
with the warm up for winter sport
athletes. This study evaluated the
effects of different warm up protocols
on performance in maximum effort
weighted sled pulls in elite skeleton
athletes. Three higher intensity warm
up protocols with different timing
prior to the performance test and a 4th
trial using a winter survival garment
to retain body heat were compared to
the self-selected warm up protocol for
3 male and 3 female skeleton athletes
in a randomized cross over design
trial. The effect size for the condition
with the survival garment elicited the
largest effect on performance (ES
= 1.8), and all prescribed warm up
protocols resulted in an improvement
in performance compared to the selfselected warm up protocol. The
authors believe this investigation led
to a positive impact on in-competition
warm up strategies. ∆

This paper is also useful as it reminds
us of the importance in understanding
the robustness and variability of our
measures. ∆
Editor
Content Director
Creative Director
Design Team

Herzog, T. & Hays, K. (2012).
Therapist or Mental Skills
Coach? How to Decide,
The Sport Psychologist,
26, 486-499
Reviewed by Judy Goss
his article provides a wonderful
illustration of scope of practice and how
things evolve over the course of working
with an athlete. Herzog and Hays provide
examples of work with individuals that
starts out with one area of focus, mental
skills training or therapy, and evolves into
another. Why is this distinction important?
The authors present a continuum that
has on one end mental skills training
that moves to counseling and then to
psychotherapy on the other end. Research
has found at the US Olympic Training
Centre that 85% of all cases seen by the
sport psychology staff involved personal
counseling with athletes. Obviously the
goal is always to assist in the relief of
symptoms and improve daily functioning
but one must remember that this may
shift out their field of expertise. The
article provides some general principles,
thoughts and recommendations for the
practitioner to help in serving that athlete
with performance and personal concerns.
The authors provide several case studies
of individual’s who initially presented
with the need to learn some mental skills
however once the athlete seemed secure
in the relationship the questions moved
into a therapy situation.
Understanding what the athletes needs is
always essential to the service provided
but also recognizing when it is potentially
out of your scope is also key to the success.
We know in our field that relationships
mean everything and when you realize
that you may work with an athlete for
several years is it not natural for the athlete
to have some personal issues along the
way. We all know that athletes are people
too. Make sure as a Mental Performance
Consultant that you are prepared and
have a framework to go from when you
encounter this situation. ∆